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Not all of us have the luxury of time. Whether we’re students, working professionals or stay at home moms, there’s always something that seems to get in the way of our training time. As much as we’d like to work on becoming the best versions of ourselves mentally and physically, 24 hours just doesn’t seem like enough time to fit everything in.

Don’t stress! Today, Evolve Daily shares 8 Simple Ways To Make More Time For Training:

1) Do away with idle time!

ONE Superstar Amir Khan’s favorite bodyweight exercise is a push-up.

How many times have you caught yourself spending an unnecessary amount of time just scrolling through your phone? What about all those wasted hours you spent watching TV shows? Don’t you feel like you could have used this time on something more important — like training?

Take a look back at your day and make a mental note of the time you spent idling away. When you’re done, try to rearrange your schedule to replace idle time with training time. You’d be surprised at how much more training time you have!

2) Be more efficient at work!

BJJ World Champion and ONE Superstar Bruno Pucci works on his ground game at the Evolve MMA Fighters Program.

If you find yourself checking Facebook every twenty minutes at work, chances are, you’re not being very time efficient. Those long lunch breaks, leisurely walks to the coffee machine, and catch up sessions with the office cleaning lady are also enough to cut into a big chunk of your workday.

Instead of finding ways to procrastinate, why not be more efficient and actually focus on work? Set aside all your distractions, concentrate, and just get the job done. By the time you’re finished with work, you’ll be able to fit in an extra Muay Thai class!

3) Get lots of rest!

ONE Superstar Angela Lee gets a minimum of 7 hours of sleep every night.

There’s no doubt about it — the number of hours you sleep per night has a direct correlation with your performance in training, as well as your ability to train. Studies show that REM sleep gives the brain and body energy and if cut short, slows recovery. Thus, the more you rest, the more time your body has to recover, giving you more time to train.

5) Plan your days well!

We should never forget to stretch before and after a workout!

Back when we were students, the importance of sticking to a schedule was always ingrained in us. A schedule allowed us ample study time to perform well in school and also gave us a few minutes of play each day. As adults with the freedom of creating our own schedule and enough smart phone apps to help us manage, following a schedule has definitely become easier. Planning our days just like we did back in school (and sticking to the plan) gives us the opportunity to make time for more important things — like training.

6) Make your lunch hour count!

Creating a frame with your forearms is one way to escape from sidemount.

If we can’t seem to find time to train before and after our regular daily routines, why not train during lunchtime? Although it might seem a bit cumbersome to fit in exercise, a shower, a quick commute, and lunch — all it takes is careful planning and coordination on your part.

There are many ways to make training at lunch a breeze. You can pack your gym bag with lunch that is easy to eat on the go, and clothes are easy to change into after. One thing to remember is that you should never replace a meal with a workout. So always make it a point to eat after training, even if it’s just a small snack.

7) Just get it over with!

Training both gi and no gi Brazilian Jiu-Jitsu will make you a more well-rounded student.

We understand that not everybody is a morning person. Working out first thing in the morning might take some time to get used to, but the benefits might make anyone think otherwise. It gives you less reason to procrastinate — the later in the day you work out, the more distractions potentially stand in the way of your training.

Apart from this, you’ll also feel more focused and energized for the rest of the day. Going through your workday will feel like a breeze because you’re ready to concentrate and get down to business. More importantly, you would be able to make time for other important things — like spending quality time with your family.

8) Involve your significant other!

Want to find more time to train? Why not ask your significant other to join you! Experts say that training together not only strengthens a relationship, it also gives you both a new and exciting way to bond. Instead of spending quality time elsewhere, you might find that training together at the gym is the perfect way to strengthen your relationship as you work together to become the best version of yourselves.

With enough effort, there’s no doubt that making time for training should be simple for anyone. Just like everything else in life, all we need is to weigh our priorities and balance our lives in order to meet our goals – training or otherwise.

I am a 39 year old mother of 3 children. I weighed 185 pounds last year. Since training at Posener’s Pankration/MMA and Muay Thai I have gained confidence, gained strength, lost weight and gained a new family. My training started last September going to kickboxing 2 times a week. After about 6 months I was interested in competing so I had to step my game up so I took Strength and Conditioning with Gustavo 2 times a week. This class helped me with speed agility n strength. Everyone in this class is so supportive of one another. After a few months I started taking Chris’s Fight Fit Boot Camp. This class is sure to turn u into a machine. I lost 20 pounds in 6 weeks. I competed in the can Am’s in May n won silver. Things for me just get better everyday thanks to my family at Poseners.

Here is a brief description of the two programs and their differences:

Muay Thai Kickboxing:

Our traditional Muay Thai Kickboxing Vancouver program develops the main benefits of Self Defense, Fitness, Mental Discipline and Sport. Our Muay Thai Kickboxing Vancouver program utilizes techniques and principles from the Thai tradition, Dutch Kickboxing methods, Japanese methods and principles, and concepts and techniques from Western Boxing. Our style, which has been taught by Simon Posener, who has been training for almost 35 years and teaching full time for 25 years, is constantly evolving and improving, as that is our original goal. The desire to grow, evolve and improve is constant. The instructors are experienced, personable, knowledgeable and have a passion for teaching the art and improving teaching methods and techniques. We have a long history of producing excellent mixed martial artists and champions of Muay Thai Kickboxing and Pankration / MMA.

One of the main differences between the Muay Thai Kickboxing Vancouver program and the Cardio Muay Thai Kickboxing Vancouver program is the application of progressive levels of contact sparring, which occurs in the traditional class. Stylistically, the classes are similar. The traditional Muay Thai class is Fitness and Combat intensive. The Cardio Muay Thai Kickboxing class is more Fitness and technique intensive and less sparring intensive.

In the Traditional class once a student learns the A,B,C’s of defense, which are the basic defenses from the main strikes used in Muay Thai, which are very important for developing confidence, the basic footwork patterns, and the execution of the basic strikes and clinches, a student will learn progressive levels of contact sparring. Sparring is a requirement for progress in the system. At the beginning levels the sparring is light to medium contact and at the advanced levels a student will participate in full contact, full Muay Thai sparring. Individual differences are considered in the timing and onset of sparring. Progress is also based on the individual, as everyone is unique in their goals and challenges, and they are compared to their own progress. Once a student is comfortable with the basics and has a desire to spar, with instructor approval, a graduated method will be started. The benefits of sparring are many. A student will learn to handle pressure of various types, develop physical and mental discipline, and get a great workout. The pressure from contact sparring is also very important in application of self defense techniques, which are also a part of the curriculum. Self defense applications are taught within the classes and other classes within the school. Also, the Muay Thai sparring will benefit the competitive aspect of Muay Thai Kickboxing, Western Kickboxing, Shootboxing, Sanshou and Pankration/MMA.

Our goal in the training is to develop the technique and spirit of the art to the highest level, build camaraderie, and develop a student’s full, balanced, personal potential.

Cardio Muay Thai Kickboxing

The Cardio Muay Thai Kickboxing Vancouver program develops the main benefits of Self Defense, Fitness and Mental Discipline. This program is stylistically the same as the traditional Muay Thai Kickboxing class but does not have the goal of hard contact sparring or direct Sport application. However, many of the competitors and students who participate in the traditional Muay Thai Kickboxing program also participate in the Cardio Muay Thai Kickboxing class because it is an excellent workout and will, without question, improve fitness levels and will provide an opportunity for further skill development. The classes are less formal, done to music, and do not have the pressure of full contact sparring. It is a focused class with the goal of developing skills and peak fitness levels. Advancement in the program is based on a progressive 10 level system. Students advance in the curriculum based on attendance, which is the most important aspect especially within the beginning levels, skill development, and personal fitness level improvements. The advancement of the student is based on their own progress, as everyone has unique challenges and goals.

The classes are a high energy explosive workout. The training will develop cardio vascular fitness, aerobic and anaerobic, muscular strength and muscular endurance, flexibility, burn fat, and improve energy levels. There will not be contact free sparring. We will, however, utilize: sharp shooting techniques, which are non contact, one step sparring, interactive drills and, for more advanced students, semi-free sparring. There is also a self defense component taught specifically, which includes self defense applications of Muay Thai Kickboxing and Japanese Jiu-Jitsu.

There are many goals which can be obtained in the Cardio Muay Thai Kickboxing Vancouver classes. We emphasize an effective workout utilizing Muay Thai Kickboxing techniques to get the student in the best shape they can. We also provide free nutritional counselling, upon request, and provide diet tips to teach the relationship of a healthy lifestyle and diet on mental and physical fitness levels. As we work together in the class in a spirit of growth and progress, the goal is to make progress on many levels, get results, have fun and make friends.

The New Ax Fighting MMA Champion is Francis Tiapis representing Posener’s MMA Vancouver. Francis wins the title in the second round by rear naked choke submission. Many members of our team and Instructor team helped Francis get the belt but first, here is what happened. My interpretation is based on memory and I haven’t seen any video of the fight.

Round 1: The fight was largely on the feet with striking and wrestling. Both fighters exchanged and wrestled for position. Francis had an edge in striking and was able to defend the cage work and put Hunter against the cage. Francis also did some good ground and pound from the top half guard. Unfortunately Francis broke his hand in the first round. The break has been confirmed. It was a good round for both fighters. Francis was ready and Hunter demonstrated he was well versed in the cage and had good experience, as his 15 mma fights would indicate.

Round 2: I think Francis knew his hand was injured badly and he decided to put the fight on the ground. Hunter was able to maintain guard but Francis was able to pass to half guard, execute ground and pound and then pass guard. Hunter re guarded and the Jiu-Jitsu battle was on. I instructed Francis to pass more strongly and stabilize the north south position, which Hunter utilized his pendulum to re guard and Francis had to battle for another pass and transition to north south position again and he was successful. He then worked to mount, held mount, stabilized mount and during the transitions Francis was able to maintain top position and sink in the rear naked choke for the submission victory and claim the title. It was a very exciting match and huge congratulations to Francis on taking the title with a clean, clear victory. Thank you to Hunter and his team, as they are great competitors and a good group.

Special thanks to our awesome instructor team and assistants: Costa Rojas, George Kassimatis, Paul Gibbons, Minna Kim, Victor Tiapis, Gus Rodriquez for the strength and conditioning and all the other members of the school who helped out.. Thank you from Posener’s MMA Vancouver.

Here is some information on our Pankration/MMA Vancouver and Submission Wrestling/ Jiu-Jitsu program:

It is the blending of our striking within the grappling context that makes our style unique and distinctive.
Whether it is the blending of striking and grappling to and from clinching, to take-downs, to ground fighting with submissions, our style is geared towards practicality.

Since our style and curriculum has a broad range of techniques, the individual student has the ability and potential to express their skills to the fullest degree.

Our classes provide an excellent physical workout developing muscular strength, muscular endurance, cardio vascular fitness and flexibility. In the process of training and getting in great shape, the student will be learning techniques that are useful for self-defence and sport.

Our classes are taught by experienced martial artists emphasizing discipline and respect with the aim of helping the student achieve their goals while enjoying the process and developing camaraderie. Many of the students and instructors have been successful using the school’s style in pankration/mixed martial arts and submission wrestling competition.

Chris Toews: Wins first round quickly by clean push outs. Second Round also wins cleanly with take downs and strong punching and kicking. and.. spinning backfist. Chris has shown good improvement since his last tournament. His strength was a benefit as well as improved technique.

Gio Platon: 3 awesome matches. Got better as the tournament progressed. Gio is continually improving in performance and attitude. Many clean sweeps, excellent lateral drops, strong advancing straight right and solid low kicks. Final match had difficulty with push outs against a good knowledgeable opponent who held on to avoid being scored upon but Gio compensated with clean lateral drops as well as speed and power in solid basic Kickboxing. Excellent work.

Richard Ronquillo: Richard lost a close match in a large division. He did well in his first competition. Again, it was a close match and experience was gained. Good work and improvement. The act of preparing and looking forward to the event certainly helped Richard progress a level.

It is the blending of our striking within the grappling context that makes our style unique and distinctive.
Whether it is the blending of striking and grappling to and from clinching, to take-downs, to ground fighting with submissions, our style is geared towards practicality.

Since our style and curriculum has a broad range of techniques, the individual student has the ability and potential to express their skills to the fullest degree.

Our classes provide an excellent physical workout developing muscular strength, muscular endurance, cardio vascular fitness and flexibility. In the process of training and getting in great shape, the student will be learning techniques that are useful for self-defence and sport.

Our classes are taught by experienced martial artists emphasizing discipline and respect with the aim of helping the student achieve their goals while enjoying the process and developing camaraderie. Many of the students and instructors have been successful using the school’s style in pankration/mixed martial arts and submission wrestling competition.

Here is a brief description of the two programs and their differences:

Muay Thai Kickboxing:

Our traditional Muay Thai Kickboxing Vancouver program develops the main benefits of Self Defense, Fitness, Mental Discipline and Sport. Our Muay Thai Kickboxing Vancouver program utilizes techniques and principles from the Thai tradition, Dutch Kickboxing methods, Japanese methods and principles, and concepts and techniques from Western Boxing. Our style, which has been taught by Simon Posener, who has been training for almost 35 years and teaching full time for 25 years, is constantly evolving and improving, as that is our original goal. The desire to grow, evolve and improve is constant. The instructors are experienced, personable, knowledgeable and have a passion for teaching the art and improving teaching methods and techniques. We have a long history of producing excellent mixed martial artists and champions of Muay Thai Kickboxing and Pankration / MMA.

One of the main differences between the Muay Thai Kickboxing Vancouver program and the Cardio Muay Thai Kickboxing Vancouver program is the application of progressive levels of contact sparring, which occurs in the traditional class. Stylistically, the classes are similar. The traditional Muay Thai class is Fitness and Combat intensive. The Cardio Muay Thai Kickboxing class is more Fitness and technique intensive and less sparring intensive.

In the Traditional class once a student learns the A,B,C’s of defense, which are the basic defenses from the main strikes used in Muay Thai, which are very important for developing confidence, the basic footwork patterns, and the execution of the basic strikes and clinches, a student will learn progressive levels of contact sparring. Sparring is a requirement for progress in the system. At the beginning levels the sparring is light to medium contact and at the advanced levels a student will participate in full contact, full Muay Thai sparring. Individual differences are considered in the timing and onset of sparring. Progress is also based on the individual, as everyone is unique in their goals and challenges, and they are compared to their own progress. Once a student is comfortable with the basics and has a desire to spar, with instructor approval, a graduated method will be started. The benefits of sparring are many. A student will learn to handle pressure of various types, develop physical and mental discipline, and get a great workout. The pressure from contact sparring is also very important in application of self defense techniques, which are also a part of the curriculum. Self defense applications are taught within the classes and other classes within the school. Also, the Muay Thai sparring will benefit the competitive aspect of Muay Thai Kickboxing, Western Kickboxing, Shootboxing, Sanshou and Pankration/MMA.

Our goal in the training is to develop the technique and spirit of the art to the highest level, build camaraderie, and develop a student’s full, balanced, personal potential.

Cardio Muay Thai Kickboxing

The Cardio Muay Thai Kickboxing Vancouver program develops the main benefits of Self Defense, Fitness and Mental Discipline. This program is stylistically the same as the traditional Muay Thai Kickboxing class but does not have the goal of hard contact sparring or direct Sport application. However, many of the competitors and students who participate in the traditional Muay Thai Kickboxing program also participate in the Cardio Muay Thai Kickboxing class because it is an excellent workout and will, without question, improve fitness levels and will provide an opportunity for further skill development. The classes are less formal, done to music, and do not have the pressure of full contact sparring. It is a focused class with the goal of developing skills and peak fitness levels. Advancement in the program is based on a progressive 10 level system. Students advance in the curriculum based on attendance, which is the most important aspect especially within the beginning levels, skill development, and personal fitness level improvements. The advancement of the student is based on their own progress, as everyone has unique challenges and goals.

The classes are a high energy explosive workout. The training will develop cardio vascular fitness, aerobic and anaerobic, muscular strength and muscular endurance, flexibility, burn fat, and improve energy levels. There will not be contact free sparring. We will, however, utilize: sharp shooting techniques, which are non contact, one step sparring, interactive drills and, for more advanced students, semi-free sparring. There is also a self defense component taught specifically, which includes self defense applications of Muay Thai Kickboxing and Japanese Jiu-Jitsu.

There are many goals which can be obtained in the Cardio Muay Thai Kickboxing Vancouver classes. We emphasize an effective workout utilizing Muay Thai Kickboxing techniques to get the student in the best shape they can. We also provide free nutritional counselling, upon request, and provide diet tips to teach the relationship of a healthy lifestyle and diet on mental and physical fitness levels. As we work together in the class in a spirit of growth and progress, the goal is to make progress on many levels, get results, have fun and make friends.